Diabetic Diet Foods



Diabetic Diet BasicsThe basics to diabetic diet meal planning are simple once we understand the way our body breaks down food. Everything we eat is broken down into sugar eventually. Sugary foods such as sweets or fruit hit the bloodstream almost immediately, followed by the slower starches (carbohydrates, or carbs), which take an hour or two to break down depending on their complexity. Proteins are next, taking about four hours, then between six and eight hours the fats finally break down. If strict attention is paid to diet and exercise, many diabetics can control their blood sugar with minimal dependence on medication.Diabetic Diet Plan And GoalThe diet goal is to eat a balanced, portion controlled meal that will allow our body to stay on an even keel throughout the day as the components of each meal hit the system. Eating every two to three hours is best, five or six small meals being recommended, and light exercise after each meal will help kick start the digestive system and prevent a spike in sugar levels. If we can include appropriate servings from each food category at each meal, they will break down at different rates, delivering a steady trickle of sugar into the bloodstream and keeping our energy level stable. This saves our system from having to deal with a great influx all at once, as it would if we ate only carbs, or only protein. Diabetic Diet Sample Meal And FoodThe ideal diabetic meal will consist of a combination of foods. Some foods cross categories, like bread products that are high in fat, dairy items that provide protein, and starchy vegetables. Our needs will vary depending on the time of day and how much physical activity we engage in. Following is a sample diabetic diet meal : One serving of protein (3 oz of chicken, lean beef or fish)One serving of bread (whole grain roll, tortilla or ? cup pasta)One serving of dairy (cheese, milk or low-fat sour cream)One serving vegetables (fist sized portion or a small bowl of salad)One serving fruit (tennis ball sized or ? cup sliced)Small amounts of unsaturated fats are needed, so add a little dressing or a pat of soft margarine. Avoid sweets; consider the fruit your dessert!Foods that should be avoided include; fatty red meat, organ meat, highly processed food, fried food, fast food, high cholesterol food and foods rich in saturated fat.Diabetic Diet FoodsA diet for diabetes is not so different from any good, healthy eating routine. The main goal for diabetic diet is to maintain a level blood sugar, and this can be achieved by a combination of three separate actions.1. Avoiding foods that are high in sugar, as well as simple carbohydrates that the body will quickly convert to sugar.2 . Using portion control to limit your intake of all foods while still providing proper nutrition.3. Eating many small meals a day rather than three large ones.For many diabetics, what you eat is not so much the issue as how much you eat and when you eat it, but there are always choices and picking healthier ones will make controlling diabetes that much easier. What follows is a comprehensive guide to the main food groups for diabetic diet, with recommendations for the best choices in each category and suggestions for portion estimation.Diabetic Diet Food Guide TableFood GroupGuideGrains and StarchesBread products are a huge source of carbohydrates in your diet. Choosing whole grain products whenever possible supplies your body with more complex carbs that take longer to break down, relieving your system of the need to deal with sudden influxes of sugar. 6 to 8 servings a day spread out over 5-6 meals is best. A slice of bread or ? cup starchy food is a serving. Potatoes, corn and pasta fall in this category as well.VegetablesSpinach, carrots, broccoli, tomatoes, lettuce, cabbage and cucumbers are only a sampling of vegetables you can eat as a side dish or for a snack. 3-5 servings a day are needed, and a good rule of thumb is 1 cup raw or ? cup cooked per serving.FruitsMost contain carbohydrates as well as natural sugars, so watch your intake carefully. Combining them with protein at snack time or before exercise is a good idea. A small apple, banana or peach is a serving, or ? cup canned fruit (make sure canned fruits are packed in unsweetened fruit juice - not syrup). 2-4 servings a day are required.MilkDairy products can be high in carbs as well, so try to limit your self to one 8 oz serving at a time. Low-fat milk or unsweetened yogurt are good selections. Try to get at least 2-3 servings per day.ProteinThis can be meat or meat substitutes such as peanut butter, tofu, cheese and eggs. Approximately 6 oz is needed per day, broken into 2-3 servings. A 3 oz serving is the size of a deck of cards; an ounce of cheese is comparable to four dice. A tablespoon of peanut butter or a small egg can be considered an ounce.Fats and SweetsFats are necessary; just choose wisely. Avocadoes are a wonderful topping, or make your own dressings to avoid trans-fats. Sweets are actually allowed many diabetics if the portion is strictly controlled; a mini cupcake or two small cookies along with a balanced meal may be permitted if they cause no ill effects. Sugar free desserts are another option, but the extra carbs must be taken into account.By learning which foods you tolerate best, and finding creative ways to include your favorites, you should be able to plan your meals around a wide variety of items. Learning to choose healthy options like whole grain bread and low-fat cottage cheese, and picking veggies for a snack rather than chips is not only good for diabetics, but for anyone seeking a healthier lifestyle.Food Portions for Diabetic DietPortion control is the most valuable weapon in your arsenal to combat blood sugar highs. In today’s super-sized world, many people have no idea what a proper serving of food should look like. A large bakery muffin, for example, is not one serving of bread; it’s two bread servings and a fat serving! A small kitchen scale can be an invaluable tool as you learn how to portion your food; these often come with a listing of recommended serving sizes. Tips for Estimating Food Portions: A) 1 serving of protein (chicken, lean beef, cheese, beans or peanut butter). A 3 oz portion will be approximately the size of a deck of cards. B) 1 serving of dairy (milk, yogurt, etc). A serving is an 8 oz cup.C) 1 serving of fruit or vegetables (make sure to vary these and include leafy green and dark yellow vegetables). A 1 cup serving is about the size of a woman’s fist, and whole fruit should be about the size of a tennis ball.D) 1 serving of starch (whole grains are by far superior, providing a more complex carbohydrate). I slice of bread, a small tortilla, biscuit or half a pita, a ? cup of pasta or 1/3 cup rice. Potatoes are considered a starch. E) 1 serving of fat (yes, healthy fats are necessary; just try to avoid trans-fats). A tablespoon of margarine or dressing is a dollop about as big as the first joint of your thumb.Make sure you get adequate nutrition by including enough servings from each food group per day. Your dietician can pinpoint exactly what your ideal number of servings is for each category.Sample Daily Serving Guidelines For Diabetics:1) Carbohydrates (breads and grains) 5-6 servings 2) Proteins (meats, eggs and legumes) 2-3 servings 3) Dairy (milk based products) 2-3 servings 4) Vegetables (at least 2/3 non-starchy) 3-5 servings 5) Fruits ( take care - these are high in natural sugars) 2-4 servings 6) Fats (again, choose healthy oils and fats) 1-2 servingsThese are general guidelines only. A licensed dietician can help you tailor a diabetic meal plan to match your specific needs. Once you have pinpointed how much you need to eat of each food on a daily basis, you can plan your meals around your schedule and implement a sensible exercise plan to keep your blood sugar levels stable.Reference: also have recipes online! ................
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